Comparing Nutrients in 7 ounces Soy Flour VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Soy Flour	Baked Red Potatoes	Recommended Dietary Allowance
Energy	29.7% 861kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	42.2% 41g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.93g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	171% 2.73g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	30% 39g	130g per day for Men 19-50 years
Sugars	20.5% 15g	3.9% 2.84g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.2% 0.87g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	50% 19g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	134% 75g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.57mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.16mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.4% 0.91mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	171% 685μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25.8% 3.87mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	116% 139μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	41% 409mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	644% 5.8mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	158% 12.6mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	203% 851mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	15% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	1385% 623μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	140% 980mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	147% 4991mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	70.7% 7.78mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.28% 10.2g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Soy Flour vs Baked Red Potatoes:

• Raw Full-fat Soy Flour has 8.1 times more Vitamin B1, 23.2 times more Vitamin B2, 2.7 times more Vitamin B3, 4.7 times more Vitamin B5, 2.2 times more Vitamin B6, 12.8 times more Vitamin B9, 24.4 times more Vitamin E and 25 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Soy Flour vs Baked Red Potatoes:

• Raw Full-fat Soy Flour has 22.9 times more Calcium, 16.8 times more Copper, 9.1 times more Iron, 15.3 times more Magnesium, 13.2 times more Manganese, 6.9 times more Phosphorus, 4.6 times more Potassium and 9.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 14.9 times more Water than Raw Full-fat Soy Flour.

Comparison of macro-nutrients per 7 ounces:

• Raw Full-fat Soy Flour has 5 times more Energy, 137.7 times more Fat, 74.7 times more Saturated Fat, 91.9 times more Omega 3, 209.8 times more Omega 6, 1.6 times more Carbohydrate, 5.2 times more Sugars, 5.3 times more Fiber and 16.4 times more Protein than Baked Whole Red Potatoes.
• Both Raw Full-fat Soy Flour as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.